Hot summers are getting even hotter, according to the National Oceanic and Atmospheric Administration (NOAA), which says summer 2024 was the warmest summer on record in the Northern Hemisphere.For people with multiple sclerosis — up to 80% of whom experience heat sensitivity that can exacerbate their MS symptoms — that’s not great news.But summer doesn’t have to be miserable. These tips can help.
1. Wear Cool Clothing
Avoid tight-fitting clothes and heavy fabrics, including denim, wool and synthetic fibers like polyester and nylon. They trap heat and moisture, which makes hot days feel even hotter. Because they absorb sunlight and convert it to heat, dark colors also are a no-go. Instead, choose light colors, loose-fitting garments and breathable fabrics like cotton, linen and bamboo.2. Invest in a Vest
A cooling vest, that is. Designed to lower your body temperature, cooling vests come in several different varieties. One works by circulating cold water through a network of tubes that are sewn into the vest’s fabric. Another has pockets you can fill with cold packs. A third is designed to be soaked in cold water that slowly evaporates from the vest as you wear it, cooling your body in the process. You can also purchase cooling bands for your head, neck and wrist, or use ice packs wrapped in towels. You can even use the towels themselves. Simply soak a towel with cool water, wring it out and drape it around your neck or over your shoulders.3. Soothe Your Skin
Aloe vera gel isn’t just for sunburns. Its cooling properties can come to the rescue whenever you need them. Menthol creams can also help.4. Leave Your Hair Wet
If you have long hair, leaving it wet creates the same evaporative cooling action as wearing an evaporative cooling vest.If you have short hair, a wet hat or bandana is a good substitute for waterlogged locks.5. Take a Cold Shower
On warm days, a cool shower or bath can be an instant and invigorating way to lower your body temperature. If you can’t handle full submersion, even a cold foot bath can work wonders.6. Go Swimming
If a cold bath doesn’t sound refreshing, how about a swim? Whether in a pool, a lake or the ocean, swimming is a fast and fun way to cool down in the hot sun.7. Feel Better With Fans
Air can work just as well as water. To create a DIY on-demand breeze, keep an arsenal of fans on hand — for example, a folding hand fan in your purse or pocket, a battery-operated fan that you can hold in your hand or wear around your neck, or a rechargeable neck fan. And don’t forget your home. Assuming the existing electrical boxes will support their weight, you can replace most ceiling-mounted light fixtures with ceiling fans. A wall-mounted fan in your sunroom, a table fan in your home office or a box fan in the bedroom can all work wonders — especially if you don’t have air-conditioning, in which case putting a bowl of ice water in front of the fan can supercharge its cooling power.8. Automate Your A/C
If you have central air, install a smart thermostat to create an automated cooling schedule that complements your routine. Doing so can help you stay cool during the hottest parts of the day or when you’re most active without making constant manual adjustments to your thermostat. Plus, it’s energy-efficient, which will keep your energy bills low.9. Hunker Down Inside
If you don’t have air-conditioning, look for ways to spend more time in air-conditioned spaces on hot days. Instead of reading in your living room, for example, head to the public library or your favorite bookstore. Rather than watching the baseball game at home, watch it at a local sports bar. And instead of shopping online, go shopping the old-fashioned way in an air-conditioned store.10. Be Strategic With Scheduling
Your thermostat isn’t the only thing that should have a schedule on hot days. You should have one, too. If you have chores or errands, for example, do them in the morning while temperatures are still cool. The same goes for exercising and hobbies.11. Embrace Evenings
Instead of suffering through activities and events that take place on hot afternoons, look for opportunities to socialize after dark. Trade a midday picnic in the park, for example, for an al-fresco “movie in the park” event at night. Other nocturnal activities might include concerts, comedy shows, stargazing, dancing lessons and cooking classes.12. Time Yourself
If you must be outside in warm weather, decide how much heat you can tolerate, then set a timer. Being outdoors for short bursts of time with multiple breaks in between will be less depleting than being in the sun for long stretches without respite.13. Seek Shade
Although the air temperature usually is the same, the ambient heat radiating from buildings, sidewalks and other objects means it can feel significantly warmer in direct sunlight than in the shade. For that reason, plan outdoor activities in areas with plenty of shade from trees, pergolas or other covered structures. Or create your own shade by traveling with an umbrella or pop-up canopy.14. Wet Your Whistle
MS symptoms often worsen when you’re dehydrated, and dehydration often worsens in the summer. It’s important to drink plenty of water — preferably chilled or iced, which will cool you down while also quenching your thirst. Although it’s wise to limit sugar, slushies or snow cones can be cool treats on hot days. But skip the iced coffee and daiquiris; caffeine and alcohol can increase urination, which makes dehydration worse.15. Cool it on Cooking
Because digesting them takes more energy, heavy meals can raise your body temperature. Instead, eat lighter meals with fewer fats, proteins and carbs. “No-cook” meals like salads, sandwiches, smoothies and cold soups will keep your body and kitchen cool — as well as the rest of your home, which can get hot and humid when the stove and oven are on. Fresh fruits and vegetables like watermelon, celery and cucumber are especially helpful due to their high water content.16. Change up Your Workouts
Exercise enhances overall health and may reduce the severity of MS symptoms but breaking a sweat is probably the last thing you want to do on a sweltering day. To stay active without overheating, move your workouts to a commercial gym or rec center with industrial-sized air-conditioning; go walking or running in a shaded park or nature preserve; or try alternative workouts like water aerobics, yoga and cycling, which appeal for their cold water, slow movements and cool downhill breezes, respectively.17. Try a New Hobby
If you can’t partake in the summer activities you typically enjoy, try something new. Go hiking on an accessible trail that’s designed for people of all abilities, or try gardening with raised beds and containers so you can stay seated. Or try sedentary activities like birdwatching and fishing, both of which can be done while sitting in the shade. If even shade is uncomfortable, head indoors. You could visit a favorite museum, see a play, go bowling or try a climbing gym or escape room.18. Travel Differently
Don’t retire from summer vacations — rethink them. Instead of beach vacations, for example, consider cruises — which have indoor activities and cool sea breezes — or places with cooler temperatures and higher elevations. Instead of theme parks, visit national parks, many of which you can explore from inside an air-conditioned vehicle. Plan your itinerary and accommodations in advance to ensure you have plenty of time for breaks, rest and the amenities you need.19. Make Mobility Easier
If you have a mobility aid or device that you rarely use, summer might be a good time to dust it off. Even if you don’t need them daily, canes, scooters, walkers and wheelchairs can be sources of extra confidence and longevity by extending the life of your physical battery in hot conditions that would otherwise quickly deplete it.20. Manage Your Meds
Some medications can make heat sensitivity worse by increasing body temperature or reducing sweating. Other medications can ease the burden of heat intolerance. Either way, it’s a good idea to discuss summertime symptoms and seasonal concerns with your healthcare team in case changes to your treatment are warranted.Some medications can make heat sensitivity worse by increasing body temperature or reducing sweating. Other medications can ease the burden of heat intolerance. Either way, it’s a good idea to discuss summertime symptoms and seasonal concerns with your healthcare team in case changes to your treatment are warranted.
